How Often Should You Swim, Bike and Run | Triathlon Training
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- Опубліковано 17 лип 2024
- Knowing where to start when balancing training for three separate sports can be daunting. How often should you swim, bike & run, and when? 🤔 There's a lot to take into consideration when you want to tailor your training to suit you, so Heather & Mark are here to help with some example training weeks & a few tips and tricks along the way! 👀
0:00 - Intro
0:45 - Starting with the minimum
1:55 - The swim
2:34 - Example minimum schedule
3:31 - Double days
3:55 - Brick sessions
4:31 - Identifying what needs work
5:10 - Using swimming to recover
5:37 - Second example schedule
6:38 - Personalising your sessions
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How do you structure your training plans? Let us know below 👇
Longer sessions at the weekends, shorter in the week. Rest day on a Friday before a long weekend!
My plans are based on the weather, the time I have and where I need to be. I work out what I need to do for the week to meet my training goal and work out when I can fit them in. I try not two run two days in a row, especially hard running. I also loosely use the periodisation plans to build into harder training so start easy and then get more race specific closer to the event. Pretty much the same as most casual triathletes.
First, ditch your car and start commuting by bike, you'll do free volume that integrates into your daily life and you won't need to train for the sake of training, do it with low intensity to polarize your training. Logistically swimming is the hardest cause your swimming pool might have different hours than yours. Swim every other day, 3 times a week especially if you don't come from a swimming background cause one or two times won't cut it to build progress. Take lessons. Then sprinkle runs, one after a long bike (10 or 15') to learn to run on tired legs. Then one easy run and one interval training. Add one long ride and you've got a pretty good base. You can add sessions in one discipline you want to focus on, but beware of run sessions cause they are a bit more prone to injury. Usually it would be a hard short interval session on the bike for me, either on the turbo trainer or in a hill next to my house. And don't feel guilty if you skip a workout, because it's long term consistency that matters
I’m a “weekend warrior” triathlete, having competed in sprint and Olympic distance races for 27 years and counting. I generally train 6 days a week, 2 disciplines per week, as recommended in the video, but not always. Some seasons, some months, some weeks I can be more focused than others. And while I may not always be at my fittest for every race, the key element for me is to enjoy each race no matter how I perform. For me, Triathlon is so much more than my race results. It’s the prep work, the people, the culture, the overall experience. I recommend that everyone try a tri, provided they feel safe, especially in open water, no matter how much they have trained.
My “structure” involves pulling up my training calendar and my family calendar side by side. My wife works night shift and I work two jobs (full-time second shift, and a part time job early in the morning 4:45-7:45). On the days following my wife’s shift I know I have to stay home and either Zwift, lift, or Zwift and Lift (my version of a brick workout in Wisconsin in the winter 😆). On the other days I can get to the pool as she’ll be home with the kids. So it’s a lot of forward planning and sometimes being flexible if my “structure” doesn’t go as planned. I also actually really enjoy the art of planning my training into a tight window. Speaking of a tight window, it’s time for a swim ✌🏼.
Gave myself 25 weeks before my first Olympic tri to build in 4 travel weeks! I'm using those as my blocks to build length or intensity and reevaluate. I schedule it on my calendar like a work event so I show up for myself before planning with friends and family. I'm glad I'm still finding time for the important things!!
This is my 34th year of triathlon. My earlier life was training approx 8 hours , working full time, University by correspondence, plus a family with 2 young kids. It can be done but it gets down to time management. As Uni stopped, training and race distance increased. Nowadays, it is a lot easier.
It can be super hard to fit a structured plan in during those busy periods in your life! Great to hear that you found the time to fit workouts in 🙌 Have you got any 2023 goals?
@@gtn 3 tris in the coming months - 1/60/10; 2/60/15 and 1.9/90/21. Being relatively injury free plus reducing my golf handicap to under 18. All this before this before this year’s 64th birthday.
Ahh, T3 pool in Teneriffa. I love that swimming facility. Especially the little swimmsuit dryer in the changing room.
My Sprint Tri workout schedule:
U - 1.5 mile Run, 1 hr Bike (spin class), 1.5 mile Run
M - 8 mile run
T - Rest and Recovery
W - Run (Intervals)
R - 5 mile recovery Run /split/ 1.5 mile Swim (tempo)
F - Rest and Recovery
S - .5 mile Run, Strength and Conditioning, 45 minute Bike (stationary) /split/ 1.5 mile Swim (intervals)
Currently have a 1:18/100m swim pace, average 22 mph on the bike and have a 8 min/mile run pace. I compete in the 60-64 age group (I'm 60).
No performance expectations here. And only local sprints and Olympic. But I do one thing per day. Swim * 2, bike * 2, run *2, big lift *1. You can actually have quite a lot of fun with that. And have time for other hobbies!
What is not mentioned in this video is the core/stability training. This is something I didn't liked until I got 1 injury after the other one. Now I do one core/stability training per week and my overall posture is way better then before which has a great influence on my running technique. What I do is when I feel the need to skip a session (bike, swim or run) I just skip it and instead I go to the gym and work out for 1h. So I use my gym workout as somesort of backup. I find it double effective because I don't need to do a training I don't want to but I still keep training but in other condition
Completely agree. They also improve physique and form. I remember seeing my first big improvements on running intervals due to just one core workout per week.
Great to hear you've figured out what works for you. Conditioning in whatever form you do it is always important.
Дякую за вашу роботу)❤
I am a amature tri-atlete and find your contente very helpfull!
I experimented a bit over the years with the "rest day". Whilst rest is as important as the training itself, I found that active recovery benefitted me more in my weekly training. So effectively I train 7days a week, that active recovery day may include a drills/technique swim or a 45min easy spin (never a run though).
Everyone is different but do bear in mind the mental rest as much as the physical rest. Having a day away from triathlon completely can help in the long run to keep you from getting stale.
Monday: Easy morning swim (2K) + Hard evening run (5K)
Tuesday: Rest
Wednesday: Easy morning swim (2K) + Hard evening bike (30mins)
Thursday: Tempo run (currently 7.5K, building to 10K)
Friday: Hard morning swim (1.5K) + Tempo evening bike (60mins)
Saturday: Easy run (currently 7.5K, building to 20K)
Sunday: Easy bike (90mins)
I do 20km a day cycling which is my daily commute (Mon-Fri). I will stop off halfway on the way home at the pool on Tuesdays. I do a track running session on Wednesday evenings. I like to do Parkrun on Saturdays and, when it gets a bit lighter/warmer, will do a longer cycle beforehand to get a brick session complete before 10am on a Saturday (the family will only just be getting out of bed at that point!). Sunday I will swim again. I have started to take the train on occasional days to/from work if I feel my body needs the rest or I get the train in and run home if I'm struggling to find time to run otherwise. It takes a bit of organisation, but doesn't dominate my week. I also find my motivation is quite high and any drop is usually just an indication to rest. I did nothing on a weekend in mid-Jan and felt much better thereafter.
Great to hear you've found an effective routine that works for your lifestyle! Hats off to you for doing so much before 10AM! 👏 It is so important to rest, not just for your body to recover but also for your mind so that's good to hear. Are you looking forward to the warmer months? ☀️ 👀
What is your goal? Do you just want to enjoy the sport and complete the race? Or do you want to compete in a more competitive fashion? In my experience you can do with a lot less training than 6 days a week for a OLY distance if your aim is to just complete the race. I do 4-5 trainingsessions pr week for an oly distance, and i’m doing just fine. At 46 years old, 3 kids and a work/life balance to consider, 6 days would not work for me
Coming from a swimming background, im preparing for my first sprint distance triathlon thats coming up in march. Thanks for all ur videos i found them rlly helpful and informative
It's great to hear that our videos have been useful! Is there anything you'd like us to make a video on next? 👀
@@gtn how can i practice running with the correct technique. I feel like i can run pretty fast and far but i cant get rid of my heelstriking habit and not sure if its the cause of some issues like shin splints and knee pain but either way, i want to improve on my running technique just to become a better runner.
@@gtn i’d also like to know how old is too old to become pro? My dream is to become a pro triathlete and im 20 right now. I came from a pretty strong swimming bckground and feel like its helped me a lot in building the aerobic base for the other 2 sports now but not sure how much “potential” i have as a 20 yr okd
@@yijuntey Sounds like a couple of juicy questions for #gtncoachescorner 🙌
@@gtn might be worth exploring the ages of some previous Ironman champions, I know there's some older people in there, Lionel Sanders for example came second in 2021 and he's almost mid 30s.
Think for every newbie the S&C part should be part of the routine, I see far too many athletes who start out triathlon get hooked, increase distance but neglect S&C and get badly injured
It is all about finding that balance and working out what your body needs in order to get ready for racing a triathlon.
This is always a great topic and love to see how others train... I do more hybrid training where 4 days a week I do crossfit and Olympic lifting and 2 sessions of each tri sport per week. 1 for speed and 1 for endurance, Fridays are my Rest days...
Great to hear that you have schedule that works well for you! What's your usual Friday rest day pastime? 👀
@Global Triathlon Network probably sleeping after that lot, crossfit 4 days a weekk is no joke
Monday - run
Tuesday - swim/ride
Weds - swim
Thurs - ride/run
Fri - Beer
Sat - longer swim/long slow run
Sun - big ride.
Add in using commute to work on bike on random days. Very hilly.
All that and I'm still terrible at these damn triathlon things.
Maybe I need more beer days.
I'm new to triathlon and doing my first triathlon this year (Straight in at Ironman distance). I have limited time through the week and stick to gym work and take my recovery day on a Wednesday normally. I have only doing 1 session a week for each discipline over the weekends so far (will up this as I go and get fitter) but been getting on ok. I done a pool/gym sprint triathlon comfortably at the weekend to see how I get on transitioning through the disciplines. Starting to believe I can do this, still got over 7 months till event. Love the videos, been helping me loads.
Wow! Directly into full Ironman! 👊👍
@@bluechelo3968 Yeah, a bit foolish but i'll give it my best go. Definitely need to up my training, 6 months still to go.
How did it go?
It didn't, badly torn quad muscle meant I had to defer to this year's. I'm just getting back to limited training now. Think I'll need to just do the half
I am training for my first triathlon in September (Olympic), and currently I am swimming three times a week, because swimming is by far my weakest sport. I am still a ways off from being able to swim 1.5km without a break. It's quite wintry here, so I am only biking short distances to get to the pool. Have been running two times a week, but going to push that up to three until spring comes, then I will cut back on the swimming and running to get more biking in.
I agree with the too little swimming comment. I quickly lose the feel of the water. I cycle to/from work, do 1 brick session (30min cycle 30min run) and 1 longer run (20k) and 1 longer cycle (1.5 hours) per week. I joined a swim club, swim all strokes 3 times a week and freestyle 2 additional times a week - all swims an hour long. I do half an hour of yoga on waking every day and always stretch after exercise. I work more than full time and that’s all I can fit in without training becoming a chore and starting to hate it. I used to cycle 3 to 4 hours on the weekend and started to hate it so cut it down.
I do take one day off but fill the week as you said in video. I pepper in three strength sessions plus one day indoor soccer. Is it busy? Yes but I know my body and go easy on the long run and cycle days to have enough to put out on the hard training days. I'm obsessed with being in the gym or on the track. Cheers
Real talk: if you’re watching this, you’re not swimming enough. None of you are swimming enough. No triathlete swims enough.
You see me.
9H of swimming this week 🫢👀
Hey , I watch your vids all the time , I’d like to do a triathlon (as a bucket list item)
Was advised to go to Mediterranean for my 1st as it’s nicer lol😂
Was looking at paphos in April 2024
Would like any recommendations or advice ??
Thanks G
What about fitting in strenght training? I have to admit I only do some core at home myself but hearing from so many people strenght makes all the difference.
I work out every day, typically 9-10 sessions + strength training, where the swims are normally paired with strength if there's any, and the bikes with runs. I do it in the fashion where I don't push every workout, I normally use lighter jogging or z1/z2 cycling as recovery sessions as running is my strong leg, and try to push swimming as much as I can since I'm very poor in it (yet). Even though I train every day, I try to not push myself too hard, the key lies in consistency and enjoyment, not ripping myself apart with every session. I'm heading to my first 70.3 this june, and right now my only struggle is keeping consistency regaerding swim sessions, haha.
Hey Alex! That's amazing, you must have brilliant motivation! 💪 Do remember though that rest days aren't just recovery for your body but also for your mind! Don't burn yourself out. Best of luck with the race, let us know how it goes! 🙌
i actually swim daily m-f. My swims are only 30 min (post covid we have to sign up for time slots at the pool) and I mix up the workouts each session. I'm trying to bike daily also M-F as a lunch thing for 30 min on zwift doing a builder plan work out. Weekends are reserved for a long bike (min. 60 mins). Initially the bikes are just for time. And some weeks, I swim for 60 mins if I can get a time slot.
i'm training for a 70.3 in June and Ironman in November. I do twice-a-days during the week with long sessions on the weekend. Its swim strength MWF and run bike Tue Thur with a long ride Sat and long run Sun. I do this for 21 days straight then take 2 days off and do about half the distance for the remainder of the week at an easy pace and then start again. I built up the number of weeks and don't want to try and push 4 weeks in a row.
Sounds like you've found a really great schedule for you! How long have you been training for the 70.3? 👀
@@gtn Beginning of November I got back to structured training after taking it easy following the Boulder 70.3 last August which was my first 70.3. I built this schedule on my many mistakes in training last year, and based it on, I believe it was Heather's Pentathlon training, idea of doing 2 to 3 week blocks with a rest week.
Thanks for the video, really helpful! No requirements for strength training within this?
Hi! Great to hear you found this helpful, it can get really hard to structure your plans so it's great to know that we've helped out. Strength training is a great thing to fit into your plan, We did cover the subject in this video👉 ua-cam.com/video/xexkMKxn2SA/v-deo.html
Thank you!
@@carmenyoung2806 No problem 🙌
Hi GTN! But how about the strength training? At my age, strengthening is extra important to avoid injuries….
Hey! Strength training is also great to fit into you plan! we cover the subject in this video👉 ua-cam.com/video/xexkMKxn2SA/v-deo.html Hope it helps! 🙌
What kind of base/experience do you need to start Ironman training? Is 18 weeks enough time to get trained enough to complete Austria Ironman?
It really depends on where you are starting from and what background of fitness and experience in each of the sports you already have. Ideally you would want longer but it could be possible.
Weekly workouts:
3 runs
1 bike
1 swim
Results: minimal pushback from wife & kids and able to “enjoy” an Olympic Triathlon. Love this sport!
I'm probably the only one who gets more muscle soreness from swimming than from running or cycling ^^'
I usually do my rest day on Friday, doing 3 swims a week (Monday, Wednesday, Saturday), 4-5 runs and 2 cycling sessions for my upcoming 5150 Kraichgau ^^'
in my case:
monday: run
tuesday: swim
wed: bike
thurs: swim
frid: run
sat: bike & run
sunday: easy swim and rest
I like the Trifuel 36 weeks Ironman training program
What is it that you like about the program? 🤔
@@gtn l really like how detailed it is with specific drills for swim bike and run sessions. It is almost as having a coach telling me how to do each sessions
Can't really keep up with this video.
I think you missed the opportunity to explain balancing the sessions without promoting a stressful volume. I'm pretty sure that a core / strength workout is really important to prevent injuries and from then on you could basically aim to get at least one quality session for every discipline with rest or easy / endurance days in between. If I don't feel like doing two long sessions a week, I'd just recommend alternating between a long run on one week and a long ride on another week.
Personally, I really don't feel like committing all my life to just one hobby. Anything more than six sessions per week can be really stressful (impossible with my local indoor pools), but I also don't feel like restricting myself to a shorter distance. I had a decent finish on a 70:3 with around five sessions per week last year, it was my first year in the sport and I only started training in February due to a knee injury. I might crank things up a few months before a race or next year to tackle the long distance, but I really don't think we should treat triathlon as everyone's sole purpose in life.
Well done on completing your 70.3 with such few sessions. Some people will struggle to race that distance on that amount of training but we must remember that everyone is different. We are sharing a recommended plan that is a guide for you to take what you need from and then adapt to your own goals and time availability.
6 days and double days are a tad excessive for a sprint/oly 🙈
Of course feel free to adapt to suit your own goals, we are just sharing an outline guide for you to follow.
No mention of weight training…?
Strength and conditioning when done correctly will benefit you. However this is a guide and if you have the time and energy to fit in this around the sessions we have suggested then go for it.
I would drown in laundry at 9 sessions a week 😜 even zone 2 work I swear far too much
But triathlon is life, hence we're always busy with life
For newbies, this sounds like a sure fire way to a relationship breakdown.
Yeah, I’ll be knackered all day Monday, disappear in the evenings every day of the week, then abandon y’all weekend.
People can do 4-6hrs per week and do very well at sprint triathlons. This video is perpetuating the myth of longer stuff being better.
Hint: it isn’t.
Not applicable to ANYONE who does 9 to 5 .....this is for people who are not working or say for part timers
It’s all what you prioritize. My 28th season. Work full time raised 3 kids, never missed a kids event. Always worked out early in the AM before anyone was up. You can do it. Join the right group of friends and you will have fun in those early mornings.
@@grolbiecki True that, it's all about how hard you want it and what are you willing to sacrifice :) You can always find an excuse though
I disagree, commuting to work is a great opportunity to train. After dropping my kids at school I either cycle or run. I often run 10 km to work with 300 m of climbing (I'm luck to live in Edinburgh). Us amatures have to make the most of what we have.
@@gabscar1 try living in the outskirts of Glasgow - it’s hilly 😅
When someone tells you "I don't have time", what they are really saying is "you are not a priority"
When you're working out daily, you need 9 hours sleep, that means you've got 15 waking hours to work with:
8.5 you're at work, assume half hour commute by car each way is 1 hour (any more than that and you need to move closer to work!), 1 hour for breakfast and to get the kids out the door, 1 hour to cook dinner, 1 hour to eat and clean up, you've still got 3 hours left!
I'm guessing Netflix has more to do with it than any lack of real time!